7 / 17 / 2012

Mental Toughness

Strength

Overhead Squat

6 x 3

10 Rounds

10 Stepping Lunges, 75 / 55 lbs

10 Hang Cleans, 75 / 55 lbs

20 minute time cap

7 / 16 / 2012

2012 KnightsPTR Games Champion! First ever repeat. Good job and congratulations Rich!!

Strength

Strict Press

8 x 2 EMOM

5 Rounds

12 Thruster, 65 / 45 lbs

Run, 200m

20 minute time cap

7 / 14 / 2012

Awesome!!

Mud Run Skills Test

For Reps

2 min Tire Flips

Rest 1 min

2 min GSPU

Rest 1 min

2 min Sit-ups

Rest 1 min

Run, 800m

7 / 13 / 2012

PRE-WOD

Medball Turkish Get-ups

3 x 8 (10 min)

For Time

Run, 1 mile

30 Bench Press, 165 / 105

20 minute time cap

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7 / 12 / 2012

HAPPY BIRTHDAY BUDDY!!!

Strength

Box Squat

6 x 3

Johnny’s Birthday Bonanza

12 minute Amrap

7 K Bell Snatches, 1.5 / 1 (alternating arms)

12 Burpee Box Jumps

Cash Out

54 Calorie Row

*required*

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7 / 11 / 2012

Skill

Practice Double Unders (10 minutes)

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who died while conducting combat operations, when the MH-47 helicopter he was aboard on a rescue mission crashed in the Kunar Province, Afghanistan on June 28 2005.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

“JT”

21 – 15 – 9

Handstand Pushups

Ring Dips

Pushups

20 minute time cap

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7 / 10 / 2012

Part 2.

Strength

Power Clean

Set new 1RM (10 min)

3 Rounds

10 Clean & Jerk, 135 / 95

Run, 400m

20 minute time cap

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7 / 9 / 2012

Strength

Deadlift

5 x 5 EMOM @ 55%

15 minute Amrap

21 SDHP, 95 / 65

15 WallBalls, 20 / 14

9 Pullups

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7 / 7 / 2012

Part two:  next week.

Your SUBCONSCIOUS Mind Is A Powerful Thing To Waste

Strength

Push Jerk

6 x 3 @ 75%

“Filthy 50”

50 Box Jumps, 24 / 20

50 Jumping Pullups

50 K Bell Swings, 1.5 / 1

50 Walking Lunges

50 K2E’s

50 Push Press, 45 / 35

50 Back Extensions

50 Wall Balls, 20 / 14

50 Burpees

50 Double Unders

35 minute time cap

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7 / 6 / 2012

Love it!!

Strength

GHD’s

4 x 10

“Elizabeth”

21 – 15 – 9

Squat Clean, 135 / 95 lbs

Ring Dips

20 minute time cap

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